Leg Exercises - Sport-Thieme

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NS4000
Owner's Manual
Fitness Guide

WARNING!
Before beginning any exercise program consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition.
If you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop the
exercise and consult your physician.
For Your Safety
Please Follow These Instructions
• Since reading and understanding all warnings and
instructions contained in the owner’s manual is essential
to safe operation, you must read and understand this
owner’s manual prior to using your machine.
• Keep your body weight centered on the machine or bench
while exercising.
• Be certain that weight pins are completely inserted prior
to exercising.
• Make sure the weight stack or top plate is never pinned
in an elevated position. Do not use the machine if it is
found in this position. Call your repair facility or consult
your assembly guides if this occurs.
• Inspect all cables, belts or chains and their connections
prior to every exercising. Do not use the machine if any
component is found worn or damaged.
• Never use dumbbells or any other means to incrementally
increase the machine’s weight resistance, other than those
means provided by Nautilus.
• Never allow children on the machine. Teenagers should
always have parental supervision in the use of this
machine .
• Never move or adjust the bench while sitting or lying on
the bench. Never stand on the bench.
• Before exercising, make sure the spring lock seat pin is
securely fastened and the bench is firmly in place.
• Inspect your machine before each workout. Periodically
check all fasteners to make sure none have loosened with
use. Tighten if necessary.
• Never attempt to exercise with more resistance than you
are physically able to handle.

Getting To Know Your Machine
When you buy any exercise equipment, you need stability.
You want durability. But these two qualities alone are not
enough. You need equipment that’s designed by people who
understand the importance of anatomical correctness during
exercise.
At Nautilus, our expertise in the science of human
performance goes into every piece of equipment we offer. We
design our machines to be stable, comfortable and to provide
the body support you need to exercise with proper form,
while avoiding injury.
As a supplier of fitness equipment to health clubs worldwide,
the Nautilus name has become synonymous with
• Ultimate performance
• Optimum results, and
• Maximum durability.
As you pursue your fitness goals, you trust that the same care
and craftsmanship goes into our full line of home gym
equipment, too.
Nautilus ® ... Making the world stronger since 1970.
THE NAUTILUS NS 4000 WEIGHT MACHINE
Dual Pull
Down Station
Pec Dec
Station
Press Arm
Station
Leg Press
1
Low Pulley
Station
Leg Extension/
Leg Curl Station

Using Your Machine
Weight Selection and
Adjustment
To adjust weight, make certain
weight stack is not in use or lifted.
Simply pull the weight pin from
the weight stack and select the
desired weight. Insert pin
completely and make certain it is
locked into place before lifting. In
general, always start with lower weights and work up to
find the weight most appropriate for your goals and capacity.
Seat Height Adjustment
To adjust the seat, pull the seat
pin from the side of the machine.
Facing the machine, the
adjustment is on the right side,
under the seat. This adjustment
cannot be done while you are
sitting on the seat, so you’ll want
to position yourself back on the
seat after the adjustment to ensure
proper seat alignment. Proper seat
alignment ensures exercise
efficiency and comfort, while
reducing the risk of injury.
Seat Back Adjustment
Proper arm length extension for
seated rows, chest presses, rear
delts, etc. Completed through
using the commercial-grade
adjustment. Simply pull the
pop pin and place seat back in
desired position.
Dual Pull Down Station
This innovative station allows for
complete freedom of movement
which will more effectively target the
muscles. This station also has the
ability to perform many of the
exercises in this manual using each
arm separately. You may find this
helpful if an injury prevents the use
of both arms.
Pec Dec Arm Adjustment
Pop pin adjustment allows proper
arm positioning on Pec Dec
exercises. Also allows arms to move
out of the way for storage. Simply
pull pin up and place in proper
position.
Press Arm Adjustment
This pop pin adjustment allows
proper positioning of all chest
exercises, seated rows, and moves the
arms out of the way for storage.
Simply pop the pin out and move it
until you reach a comfortable arm
position. As a general rule, never
start chest exercises behind your
shoulders.
2

Using Your Machine
Using Cable Station Hand Grips
These handgrips offer a variety of grips detailed below as
well as two length adjustments.
For the longer length adjustment simply attach the longer of
the two D-rings to the cable attachment clip. For the shorter
adjustment, attach the shorter D-ring as shown.
Regular Grip
Grasp the handle and cuff together to form a grip without
inserting your hand through the cuff portion. Most of the
exercises you perform utilize this grip.
Hand Cuff Grip
Slip your hand through the cuff portion of the grip so that
the foam pad rests on the back of your hand. Then grasp the
remainder of the grip that is sitting in your palm.. This method
of gripping is great for exercises like front shoulder raises or any
exercise where your palm is facing down.
Grips manufactured under license agreement with Hands-On
Sports & Gym Accessories Inc. Patent # 4756527
Machine Maintenance
Daily – Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good condition
and operating smoothly. If cable appears to have any damage, including bulging, discoloration or any wires are exposed,
DO NOT USE MACHINE. Contact your authorized Nautilus Fitness Dealer to service machine. After each use, wipe machine
free of sweat with a clean, dry cloth. Upholstery can be cleaned with a mild detergent or spray cleaner.
Weekly – If used often, your machine should be thoroughly cleaned using a clean cloth and an ammonia-based cleaner. Wipe
machine down completely and be sure to touch up any scratches with touch-up paint to prevent rusting.
Twice Yearly – To keep your machine operating smoothly and looking good for many years to come, you want to clean and
lubricate the machine’s Guide Rods. Clean the long chrome rods thoroughly using a clean cloth and ammonia cleaner. Wipe
rods completely dry. Spray a generous amount of silicon lubricant on the rods.
3

Defining Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are
some fitness components that will help you define your goals and choose your fitness program.
MUSCLE STRENGTH is the maximum force you can exert
against resistance at one time. Your muscle strength comes
into play when you pick up a heavy bag of groceries or lift
a small child. It is developed when a localized muscle is
worked both positively (concentric) and negatively
(eccentric) at a resistance great enough to perform only five
to eight repetitions of the exercise before the muscle fails.
Each set of repetitions is followed by a rest interval that
typically runs three times longer than the set. Later,
between exercise sessions, the muscle overcompensates for
the stress and usually increases in both strength and size.
MUSCLE ENDURANCE is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers, which
depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions — about
15-20 repetitions in each set, three sets to each exercise,
working the muscle only to fatigue.
MUSCLE POWER is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as:
a) Being directly associated with certain skill or sport
and/or
b) Meaning that you must move fast.
Load is actually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you in the 3-
5 repetition range. When performing these reps, it is more
important to think of contracting the muscles faster rather
than attempting to move faster. Performing sport simulation
exercises usually results in a deterioration of the motor
pattern or skill. The biomechanically sound method of
improving power in your sport is to train for power using
the correct joint movements, as described in this manual.
Then practice the skill associated with your sport, learning
to apply this newly achieved power.
BODY COMPOSITION is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help burn
extra calories. Performing these two forms of exercise, either
at different times or together, will create the greatest changes
in body fat weight.
BALANCED STRENGTH and alignment is the result of
equal strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in your
ability to perform just about any activity safely and
effectively. An over-development of the back will round the
shoulders; weak or stretched abdominals can cause lower
back pain. You want a balance of muscle strength in front
and back. In addition, you need a balance of strength
between your middle, lower, and upper body.
FLEXIBILITY is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased flexibility means an increased
range of motion, made possible by this simultaneous
contracting and relaxing. Good flexibility is important in
protecting the body from injury and can be achieved
through the balanced strength training programs included
in this manual.
CARDIOVASCULAR ENDURANCE is the ability of the
heart and lungs to supply oxygen and nutrients to
exercising muscles over an extended period of time. It
comes into play when you jog a mile or ride a bike. It is a
critical component of overall fitness and health. Any
exercise program must be supplemented with
cardiovascular training.
4

Reaching Your Goals
To reach your goals you must follow a consistent, well
designed program that provides balanced development to
all parts of the body and includes both aerobic and strength
exercise. Only then will you meet your goals safely and
efficiently.
The workout routines found in this manual are
professionally designed and written to target specific fitness
goals. Should you not find one specific program to your
liking, you can design your own, based on sound
information and the principles found in this manual.
Designing Your Own Program
You may want to design your own personal program
specifically geared to your goals and lifestyle. Designing a
program is easy, as long as you follow these guidelines.
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some time to
review this manual as well as other fitness guides.
Know your current fitness level: Before you start any
fitness program you should consult a physician who will
help you determine your current abilities.
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not to rush the
process and try to accomplish too much too soon. That will
lead to setbacks and discouragement. Instead, set a series of
smaller achievable goals.
Select complementary exercises: Be sure to pair exercises
that address compound joint movements and single joint
movements. In addition, select exercises that address
complementary muscle groups.
Put first things first: During each session, first work those
muscle groups that need the most training.
Defining Your Goals
Remember your cardiovascular component: Any fitness
program must contain a cardiovascular fitness component
to be complete. So complement your resistance training
with aerobic exercise such as walking, running, or
bicycling.
Training variables: When designing your own program
there are several variables that, when mixed properly, will
equal the right fitness formula for you. In order to find the
best formula, you must experiment with several
combinations of variables. The variables are as follows:
• Training Frequency: The number of times you train per
week. We recommend daily activity but not daily
training of the same muscle group.
• Training Intensity: The amount of resistance used during
your repetition.
• Training Volume: The number of repetitions and sets
performed.
• Rest intervals: The time you rest between sets and the
time you rest between workouts.
Once you’ve established a base of fitness, follow these basic
principles:
• Isolate muscle groups: Focus work on specific muscle
groups.
• Progressive Loading: The gradual systematic increase of
repetitions, resistance and exercise period.
5

The Workouts
20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus
on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than
10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all
sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Chest Press
Seated Low Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Triceps Pushdown
Leg Press
Leg Curl
Calf Extension
Leg Extension
Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to
change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this,
you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move
slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down
and work to fatigue during each set.
Day 1 & 3
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Chest Press
Chest Fly
Seated Shoulder Press
Seated Triceps Pushdown
Triceps Pushdown
Leg Press
Leg Extension
Leg Curl
Calf Extension
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Day 2 & 4
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Wide Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
6

The Workouts
COMPLETE CONDITIONING
FREQUENCY: 3 DAYS ON, 1 DAY OFF
TIME: ABOUT 45-60 MINUTES
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving
on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce
your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight.
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three
seconds down and work to fatigue during each set.
DAY 1
Body Part
Chest
Shoulders
Exercise
Chest Press
Chest Fly
Incline Chest Press
Seated Shoulder Press
Seated Low Rows
Shoulder Raise
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 2
Body Part
Back
Arms
Exercise
Seated Lat Rows
Wide Pulldowns
Standing Biceps Curl
Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
DAY 3
Body Part
Legs
Trunk
Exercise
Leg Press
Leg Extension
Standing Hip Extension
Leg Curl
Calf Extension
Abdominal Crunch
Sets
2-4
2-4
2-4
1-3
2-4
2-4
Reps
8-12
8-12
8-12
8-12
12-15
8-12
7

The Workouts
STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F)
TIME: ABOUT 45-60 MINUTES
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the
advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform
more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus
on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the
movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count
two seconds up and four seconds down and work to fatigue during each set.
Day 1
Body Part
Chest
Shoulders
Exercise
Chest Press
Shoulder Press
Standing Lateral Raise
Shoulder Raise
Sets
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
Day 2
Body Part
Back
Arms
Exercise
Low Row
Wide Pulldowns
Standing Biceps Curl
Triceps Extension
Standing Triceps Kickback
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Day 3
Body Part
Legs
Trunk
Exercise
Leg Press
Leg Extension
Leg Curl
Calf Extension
Low Back Extension
Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
8-12
5-8
8

Chest Exercises
CHEST PRESS
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid, a
portion of the middle deltoid) and the triceps,
which are located on the back of the upper arm.
Starting Position:
• In the seated position, reach to the side of
your body and grasp the handles at chest
level. Bend your elbows until your hands are
near your chest. Rotate your upper arms away
from your torso so that your elbows are
pointing outward to each side and your palms
are facing forward.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable, arch in your lower back.
Motion:
• Slowly move your elbows outward,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement.
• Stop when your upper arms are
approximately straight out to your side
(elbows should be about level with your
shoulders).
• Slowly return to the starting position with
arms straight to the front at shoulder width
and in line with your chest. Keep your chest
muscles tightened during the entire motion.
Key points:
• Limit and control the range of motion so that
your elbows only travel slightly below the
shoulders if at all.
START
FINISH
INCLINE CHEST PRESS
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major), especially the
upper portion. It also involves the front
shoulder muscles (anterior deltoid, a portion
of the middle deltoid) and the triceps, which
are located on the back of the upper arm.
Starting position:
• In the seated position, grasp the handles,
and bend your elbows until your hands are
near your chest. Rotate your upper arms
away from your torso so that your elbows
are pointing outward to each side and your
palms are facing down.
• Adjust the seat back tilt forward to the third
or fourth incline position depending on your
comfort level.
• Hands are positioned just outside of your
upper chest, with palms facing down and
wrists straight.
Motion:
• Slowly move your elbows outward at a
45 degree angle to your body, simultaneously
bending your arms so that your forearms
remain parallel to each other and the
hands remain over the elbows throughout
the movement.
• Stop when your upper arms are
approximately straight out to the sides (your
elbows will be level with your shoulders or
very slightly below).
Key points:
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders — if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased pec involvement you may
keep the shoulder blades "pinched" together
throughout both the upward and downward
movements.
START
FINISH
10

Chest Exercises
CHEST FLY — Shoulder Horizontal Adduction
Muscles Worked: This exercise emphasizes the
chest muscles (pectoralis major), also involving the
front shoulder muscles (anterior deltoid).
Starting Position:
• Adjust the seat so that your upper arm is level
with the floor.
• Keeping your back straight, place your forearms
against the roller pads.
• Be sure that your upper arms are level with your
chest, palms facing forward and wrists straight.
• Raise your chest and slightly “pinch” your
shoulders together. Maintain a very slight,
comfortable, arch in your lower back.
Motion:
• Slowly move your hands together, maintaining
the elbow in a bent position throughout
the movement.
• Slowly return to the starting position keeping
your chest muscles tightened during the entire
motion.
Key Points:
• Maintain a 90 degree angle between the upper
arms and the torso throughout the exercise.
• Limit and control the range of motion so that
your elbows travel only slightly behind your
shoulders if at all.
START
FINISH
Abdominal Exercises
ABDOMINAL CRUNCH — Spinal Flexion
Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominous) and the side abs
(obliques).
Starting position:
• Seat back should be adjusted to the farthest
back position.
• Grasp the Ab Crunch handles with palms
facing together and elbows close together.
• Your lower back can start out flat or in a
normal arch, knees and hips are bent and
your feet are on the support pegs.
Motion:
• Tighten your abs and curl only your torso,
slowly moving your ribs toward your hips.
Move as far as you can without moving the
hips or neck.
• Slowly reverse the motion returning to the
starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down,
don’t exaggerate it.
• Do not lift your head/chin. Your head should
follow the rib motion, not lead, allowing you
to maintain normal neck posture.
• Tighten your abdominals throughout the
entire exercise range of motion. Do not let
your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
START
FINISH
11

Shoulder Exercises
REAR DELT
Muscles worked: This exercise emphasizes the back
of the shoulder muscles (rear deltoid) as well as the
posterior rotator cuff. Also works the trapezius and
rhomboid muscles in the upper back.
Starting position:
• Sit on the bench facing the machine, knees bent
and feet flat on the floor.
• Adjust the range of motion pin so that arms are
in the first or second adjustment hole depending
on your flexibility.
• Adjust the seat back so that the center of
your shoulder is aligned with the pivot point
of the machine.
• Your back should be straight and your chest
should be against the seat back pad.
• Place the back of your upper arm against the roller
pads. Both your upper and lower arms should be
flat and level to the floor.
Motion:
• Moving at the shoulders, move your elbows as
far back as possible pinching your shoulder
blades together at the end of the movement.
• With elbows bent, return slowly to the
starting position.
Key points:
• Do not move your back or hips during exercise.
• Do not allow the weights to come to rest
during exercise.
• Move only at shoulders, your arms should remain
bent and level with the floor at all times.
START
FINISH
FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Starting position:
• Stand facing away from the machine.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
• Grasp handles with your palms facing
backward and arms straight at your sides.
Motion:
• Keeping your arms straight, move them
forward then upward to shoulder height.
• Slowly return the arms beside the torso and
repeat.
START
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
FINISH
12

Shoulder Exercises
SEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension)
Muscles worked: This exercise emphasizes
the front shoulder muscles (anterior deltoid,
a portion of the middle deltoid) and the
triceps, which are located on the back of the
upper arm.
Starting position:
• In the seated position, grasp the handles,
and bend your elbows until your hands are
near your chest. Rotate your upper arms
away from your torso so that your elbows
are pointing outward to each side and your
palms are facing down.
• Adjust the seat back tilt forward to the fifth or
sixth incline position depending on our
comfort level
• Hands are positioned just outside of your
upper chest, with palms facing together
and wrists straight.
• Stop when your upper arms are
approximately straight out to the sides (your
elbows will be level with your shoulders or
very slightly below).
Key points:
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders — if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased pec involvement you may
keep the shoulder blades "pinched" together
throughout both the upward and downward
movements.
START
Motion:
• Slowly move your elbows outward,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement.
FINISH
LATERAL SHOULDER RAISE — Shoulder Abduction (and elbow extension)
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the
top muscles of the rotator cuff (supraspinatus)
and the upper trapezius muscles.
Starting position:
• Stand facing perpendicular to the low pulley
station, grasp the handle with your farthest
hand, palm facing the machine.
• Place your opposite hand on your hip
• Feet should be spaced shoulder width
Motion:
• Raise your arm so that it is level with the
floor, do not go beyond this range.
• Keep your elbow slightly bend during the
movement.
• Slowly lower your arm to the starting
position without relaxing or resting the
weight.
START
Key points:
• Do not twist your trunk during this
movement.
• Do not bend your elbow during the exercise.
• If you are unable to reach a full range of
motion, lower the weight.
FINISH
13

Back Exercises
WIDE PULLDOWN — Shoulder Adduction (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending
your elbows.
Starting position:
• Facing the machine, grasp the handles with
palms facing forward.
• Position your knees directly under the
seatback and sit upright with your arms
extended up. NOTE: You may position
your hips directly under the pulley but make
sure to lean back slightly from the hips (not
the waist)
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the sides, and then inward,
toward your trunk.
• At the end of the motion your arms should
be drawn near your sides, your shoulder
blades should be fully depressed toward
your hips and your forearms must be in
line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades
to move fully upward, without relaxing
the muscles.
Key points:
• From the side view the forearms should
appear to remain in line with the cable.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
• Keep the lats tightened throughout the
entire motion.
• Do not move your elbows posteriorly on
the way down.
START
FINISH
REVERSE GRIP PULLDOWN — Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending
your elbows.
Starting position:
• Facing the machine, grasp the handles with
an underhand grip.
• Position your knees directly under the
seatback and sit upright with your arms
extending upward.
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the front, and then back
toward the sides of your body.
• At the end of the motion, your arms should
be drawn near your sides (although may
not be touching your sides), your shoulder
blades should be fully depressed toward
your hips and your forearms must be
upward in line with the direction of the
cables (not forward).
• Slowly return to the starting position
allowing your arms and shoulder blades
to move fully upward, without relaxing
the muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the
entire motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
• You will want to rotate your wrists during
the movement so that your palms are facing
away at the beginning, and facing up at the
finish point.
START
FINISH
14

Back Exercises
SEATED LOW ROW — Shoulder extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arm are also involved
in the movement.
Starting position:
• Sit on the floor facing the machine.
• Grasp the hand grips with both hands in a
overhand or palms down grip.
• Place your heels on the footplate, with your
knees bent comfortably.
• Sit up straight with your spine in good
alignment.
Motion:
• Initiate the movement by pinching your
shoulder blades together while
simultaneously drawing your elbows down
and backward toward the sides of your body.
• Continue moving the arms past the sides of
the body.
• Slowly return to the starting position,
straightening the arm and letting the
shoulder blades slide forward without
slouching.
Key points:
• Try to maintain upright alignment at all
times during the movement.
• You will want to rotate your wrists during
the movement so that your palms are facing
away at the beginning, and facing up at the
finish point.
START
FINISH
REAR DELTOID ROWS/COMPOUND ROW — Shoulder Horizontal Abduction (with elbow flexion)
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the
middle deltoids, the posterior rotator cuff,
upper lat and teres major) as well as the
trapezius and rhomboids.
Starting Position:
• Sit on the bench facing the machine, knees
bent and your feet flat on the floor.
• Grasp the upper handles with your palms
facing down and arms straight.
• Sit up straight with your chest on the seat
back and until arms/cables are in front of
body at a 90 degree angle to your torso.
• Lift your chest and slightly pinch your
shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move
your elbows outward and backward keeping
a 70-90 degree angle between your upper
arms and the sides of your torso.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during the exercise.
• For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throughout both the forward and
backward movements.
START
FINISH
15

Back Exercises
SINGLE ARM ROW — Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your back. The biceps muscles on
the front of the upper arm are also involved in
this exercise.
Starting position:
• Stand facing the low pulley station, grasp the
hand grip in one hand while bracing your
other hand on the machine
• Your back should be at a 45 degree angle to
the ground and knees should be slightly
bend.
• Keep your shoulders and head up and back
arched.
Motion:
• Pull the handle straight back to your hip
making sure not to rotate your hips during
the last part of the movement
• Slowly return the handle forward but do
allow the weight to stretch your shoulder to
far forward or cause your back to round.
Key points:
• Do not lose spinal alignment – keep chest
lifted.
• Release your shoulder blade at the end of
each rep and initiate each new rep by
retracting your shoulder blade.
• Keep the Lat muscles tightened throughout
the entire exercise.
START
FINISH
UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arms are also
involved in this movement.
Key points:
• Keep your shoulder blades “pinched”
together during the movement.
• Make sure your back is straight throughout
the exercise.
Starting position:
• Stand facing the low pulley station with feet,
shoulder width apart.
• Grasp the hand grips with your palms facing
down, back straight and head up.
Motion:
• Pull the bar straight upwards keeping in as
close to the body as possible.
• Elbows should bend outward until the hand
grips are just below the chin.
START
FINISH
16

Arm Exercises
TRICEPS KICKBACK
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
• Face the machine. Bend forward at the hips
(not the waist). Bending one knee slightly,
flatten your back by sticking your hips out
and lifting your chest.
• Grasp the handle.
• Keeping your elbow bent, bring your upper
arm to your side, parallel to the ground.
• Place your other hand on the machine
for stability.
Motion:
• Straighten elbow while keeping your upper
arm completely still.
• When arm is completely straight, slowly
return to the starting position.
Key points:
• Maintain spinal alignment.
• Keep your arm at your side and your wrist
straight throughout entire motion.
• Tighten the triceps throughout the exercise
and control the motion.
START
FINISH
TRICEPS PUSHDOWN — Elbow Extension
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Starting position:
• Grasp the handles, with your palms down.
• Keeping your arms bent, bring your upper
arms to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and
your elbows next to the sides of your torso,
slowly straighten your arms by arcing
downward toward your legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows
to bend, returning to the starting position
without moving your upper arm.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight
arch in your lower back.
START
FINISH
17

Arm Exercises
STANDING BICEPS CURL — Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the front of your upper arms and
are primarily responsible for bending your
elbows, as well as the brachialis and
brachioradialis.
Starting position:
• Facing the machine.
• Bend down and grasp the handles with your
palms facing forward.
• Stand with your upper arms by your sides
(although not "smashed" against them). Lift
your chest, tighten your abdominals and
maintain a very slight arch in your lower
back.
Motion:
• Curl handles forward, then upward, and
then in toward shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same arcing motion.
Note: This exercise may be performed using
both arms simultaneously, or by alternating
between right and left arm.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
START
FINISH
LEG PRESS
Muscles worked: This exercise works all the
major muscle groups in upper leg including
the quadriceps which are the muscles on the
front of the leg, the gluteus muscles of the
buttock and the hamstring muscles on the
back of the upper leg.
Starting position:
• Adjust the seat back so that your leg is bent
at a 90-degree angle with your feet on the
foot plate.
• Place your feet on the foot plate at shoulder
width apart with toes pointing straight up.
• Back should be straight and hips should be
firmly against the back pad. Grasp handles
lightly at your side.
Leg Exercises
Motion:
• Bending at the knees, slowly extend your
legs until legs are straight but knees are not
locked out.
• Knees should remain in line with the rest of
your leg. Do not allow knees to bow in or out.
• Slowly bend the knees back to a 90-degree
angle and repeat.
Key points:
• Keep movement slow and controlled.
• Do not allow the weight plates to rest during
movement.
• Do not bend legs more than 90 degrees or
lock them out at the end of the rep.
• Feet should remain flat against foot plate and
should not move during exercise.
START
FINISH
18

Leg Exercises
LEG EXTENSION
Muscles worked: This exercise emphasizes
the muscles on the front of the upper thigh
(quadriceps muscle group) which are
responsible for straightening your leg against
resistance. This powerful muscle group helps
provide stability for the knee joint and is
essential for producing power in running,
jumping and lifting activities.
Starting position:
• Sit on the seat facing away from the machine
with your knees near the pivot point and the
lower roller pads on the front of your
shins/ankle.
• Position your thighs at hip width pointing
your knee caps straight to the front.
• Grasp handles below the seat.
• Sit up straight with your chest lifted, abs
tight and maintain a very slight arch in your
lower back.
Motion:
• Tighten your quads and straighten your legs
by moving your feet forward and then
upward until your legs are completely
straight and your kneecaps are pointing up
toward the ceiling (not turned outward).
• Then slowly return to the starting position
keeping tension in your quads during the
entire movement.
Key points:
• Use slow controlled motion. Do not "kick"
into extension.
• Do not let your knees rotate outward during
the exercise. Keep your kneecaps pointing
up and straight forward.
START
FINISH
LEG CURL — Knee stabilized in flexion
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Starting position:
• Adjustment level should be in the leg
curl position.
• Lay face down on cushion. Seat back should
be adjusted all the way flat.
• Place both ankles under the leg rollers with
knees near the pivot point.
• Grasp handles to stabilize your upper body.
• Keep your spine in good posture, abs tight
and maintain a very slight arch in your
lower back.
Motion:
• Initiate the movement by tightening
your glutes.
• Slowly bend your legs as far as you can,
without allowing ANY movement to
occur at your waist.
• Then slowly return to the starting position.
Key points:
• Do not “kick”when performing exercise.
Move slow and controlled.
• Keep your abs tight throughout the
entire exercise.
START
FINISH
19

Leg Exercises
STANDING HIP EXTENSION — Knee stabilized in flexion
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Starting position:
• Facing the machine.
• Secure the cuff around the foot.
• Bend over 30 - 45 degrees from your hips
(not your waist) and very slightly bend the
knee of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or low back.
• Keep your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
START
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist.
• Then slowly return to the starting position.
FINISH
CALF EXTENSION — Ankle Plantarflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg
or calf (gastrocnemius and soleus), which
are responsible for raising and lowering your
heels at the ankle joint. Strength and power
in these muscles are essential for all sports
and daily activities.
Starting position:
• Seated in leg press station.
• Feet should be at shoulder width apart with
the balls of your feet just below the foot plate.
• Legs should be straight but knees
not locked.
Motion:
• Bending only at the ankles, allow the foot
plate to come back to a comfortable stretch
position on the calf muscles.
• Extend your toes as far as possible as if
standing on your toes to reach for something.
• Slowly return to the starting position always
maintaining proper posture.
Key points:
• Do not allow foot plate to fall back quickly.
• Do not change your hip or knee position,
ONLY ankle motion should be allowed.
START
FINISH
20

Leg Exercises
STANDING HIP ABDUCTION
Muscles worked: This exercise will not burn
off fat from your hips or outer thigh! There is
no exercise that will burn fat from a specific
area. This exercise will, however, strengthen
the muscles on the sides of your hips (gluteus
medius), especially on the standing/support
side. Use light resistance and controlled range
of motion on this exercise. You may also
think of this exercise as a tool for challenging
your ability to stabilize your hip on the
supportive leg.
Starting position:
• Stand perpendicular to the low pulley
station, attach the ankle strap to the ankle
furthest from the machine
(outside leg).
• Stand up straight, lift your chest, tighten
your abs and maintain a very slight arch in
your lower back.
• Adjust your position so that there is some
resistance in the cables.
• In the beginning, you may hold on to the
machine for stability.
Motion:
• Slowly move the attached leg outward to the
side away from the pulley (30-45 degrees),
keeping your hips and spine perfectly still.
• Keep you abs tight throughout the exercise.
Key points:
• Do not use this exercise for losing fat from
your hips. It will not make your hips
smaller. Use it to develop hip strength and
stability.
• Use a very small range of motion. More is
not better.
• Keep your spine straight and your hips level.
Try not to raise your hips when raising your
leg to the side
START
FINISH
STANDING HIP ADDUCTION
Muscles worked: This exercise will not burn
off fat from your inner thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will,
however, strengthen the muscles on the
insides of your thighs (adductor muscle
groups). It also works the muscles on the
outside of your hip (gluteus medius) on the
side that you are standing on. Use very light
resistance and small range of motion on this
exercise. Think of this exercise as a tool for
challenging your ability to stabilize your hip
and stand on one leg.
Starting position:
• Stand perpendicular to the low pulley station
• Attach ankle strap to the ankle nearest the
machine.
• Adjust your position away from the machine
so that tension is created.
• Stand straight, lift your chest, tighten your
abs and maintain a very slight arch in your
lower back.
Motion:
• Keeping your hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away from the pulley.
• Slowly control the leg back toward the
pulley, returning to the starting position.
Key points:
• Do not use this exercise for losing fat
from your thighs. It will not make your
thighs smaller. Use it to develop hip
strength and stability.
• Keeping your hips and spine perfectly still.
• Do not bend at knee.
START
FINISH
21